As the weather starts to change from spring to summer, we want to spend more time outside with our families while it is warm and sunny. Salads can be a great addition to any family picnic or outdoor barbeque. When we think of salads, a plain green lettuce salad with a boring dressing may come... Continue Reading →
Fresh snap peas are a wonderful, crunchy snack but when you ROAST snap peas, they become a little sweeter, richer, and make a great side dish to any protein. Roasted Sugar Snap Peas Fresh snap peas are a wonderful, crunchy snack but when you ROAST snap peas, they become a little sweeter, richer, and make... Continue Reading →
Fresh fruits and vegetables are healthy and delicious, but they are also an investment that could end up in the garbage if not stored properly. Below are a few tips to help keep you produce at their best. Remember not all produce needs or should be stored in the refrigerator. Ripen the following on the... Continue Reading →
The ginger in this smoothie balances out the sweetness and gives it a zing! Kids love it! Sweet & Spicy Green Smoothie The ginger in this smoothie make is a little bit spicy to balance the sweetness of the fruit. Bottom line- It’s delicious! Blender 1 cup canned pineapple or pear chunks, no-sugar added (drained... Continue Reading →
Did you know that you can use EBT to buy food-producing seeds & plants? Imagine how far your SNAP benefits can go when you plant a garden. Here is a handy chart to learn what and when to plant in Idaho. For questions about gardening in Idaho, contact your local University of Idaho County Extension... Continue Reading →
DIY Veggie Tostada Make it your way, these DIY veggie tostadas are easily customizable and delicious! 10 corn tortillas (6 inch)cooking spray16 oz. fat free refried beans1/2 cup onion (diced)1 jalapeno (seeded and diced)1/2 cup low fat cheddar cheese (shredded)3 cups lettuce (shredded)1 cup tomato (optional topping )non fat sour cream (optional topping)prepared guacamole (optional... Continue Reading →
You probably know that eating lots of fruits and vegetables can be important for a healthy lifestyle, but did you know that focusing on VARIETY is also important? Different colors and groups of fruits and vegetables provide us with many different vitamins and minerals. By eating a variety, we make sure we get all the... Continue Reading →
A fun twist on pizza for the whole family to enjoy. Pick your toppings from spinach to olives to broccoli to customize dinner for each person! Bell Pepper Pizza A fun and simple recipe for the whole family! 1 bell pepper1/4 cup pizza sauce (low-sodium)1/4 cup reduced-fat mozzarella cheese (grated)pinch dried oreganopinch dried basil1/4 cup... Continue Reading →
April is National Garden Month Planting a garden is a great way to spend time as a family. Spring is a perfect time to plan and plant your crops. Planning ahead will lead you to the most success in growing fruits and vegetables. Planting a garden will provide a fun outdoor activity loaded with lots... Continue Reading →
Fruit Dip Lime juice and orange concentrate gives this yogurt dip a tangy and sweet flavor. Serve it with your favorite fruits. 8 oz lowfat vanilla yogurt2 tbsp 100% orange juice1 tbsp lime juice1 tbsp brown sugar2 medium red apples (cored)1 medium plum (sliced)8 large strawberries1 medium pear (cored and sliced) In a small bowl,... Continue Reading →
It may sound daunting to include 2 cups of fruit and 2-1/2 cups of vegetables in to your meals daily, but some simple tips and tricks will make it seem effortless. A "taco themed" baked potato is a delicious way to work in several vegetables. Top with taco meat, beans, lettuce, tomatoes, olives, and salsa... Continue Reading →
African Peanut Stew This is a delicious, warming soup packed with nutrition. It's also an easy way to get all of the MyPlate categories into one yummy bowl. Enjoy! 1 tbsp oil (olive or vegetable)1 medium onion (diced)1 jalapeno pepper (seeded and diced)1 1/2 tsp chili powder3 garlic cloves (minced, or 1 tsp. garlic powder)1/4... Continue Reading →
MyPlate is a visual way to help us eat a balanced diet from all of the food groups. The goal is to eat a variety of fruits, vegetables, protein sources, grains, and dairy or soy fortified alternatives to fit your culture and lifestyle. Choose nutrient dense options to make every bite count! Nutrient dense means... Continue Reading →
This weekend is the "First Day of Spring" but, in Idaho, Spring can be chilly. This Split Pea & Potato Soup recipe is low in sodium and high in fiber & protein. It's just the thing to keep you going when Spring still feels a little like Winter. Split Pea & Potato Soup 3 tablespoons... Continue Reading →
What does it do for us? We all need protein. It provides nutrients and energy and builds, maintains, and repairs the tissues in our body. Most Americans eat enough - but it is important to eat a variety of protein foods each week to improve nutrient intake and health benefits. What should I choose? Protein foods... Continue Reading →
When people decide to eat healthier, they can be tempted to drastically reduce or even cut out certain food groups completely, such as grains and dairy. This can make it difficult to get all the nutrients we need to maintain our health. A safer and much healthier choice would be to watch our serving sizes... Continue Reading →
Salad full of color and vitamins to keep the whole family happy and healthy this spring! Citrus Salad A bright and colorful dish the whole family can enjoy! 1 grapefruit (peeled)1 orange (peeled)10 C fresh lettuce greens1 small red onion2 tbsp apple cider vinegar 1 tbsp lime juice1 tbsp vegetable oil1 tbsp water1/4 tsp black... Continue Reading →
March is National Nutrition Month. Eating nutritious meals and snacks does not need to be boring! Adding color to your meals through fruits and vegetables, not only will make meals fun to eat, but also keep your kids healthy. Trying a variety of new fruits and vegetables is an enjoyable way to get in vitamins... Continue Reading →
February is American Heart Month, which is a great reminder that every snack choice is an opportunity to take baby steps toward better heart health. Small and simple swaps add up and can make a big difference over time. Here are a few examples of small, realistic changes that help encourage better overall eating choices.... Continue Reading →
A healthy twist on a cozy comfort food fave! Chili Cornbread Bake This is a basic, hearty recipe. Add the spices you like such as, chili powder, cumin, garlic and onion. 1 15-ounce can black beans (low or no sodium)1 15-ounce can kidney beans (low or no sodium)1 15-ounce can corn (low or no sodium)2... Continue Reading →
It is never too late to reap the benefits of smarter food choices. Eating healthy is key to enjoying good health as we age. The benefits include maintaining a healthy weight, getting important nutrients, and lowering the risk of chronic disease. Follow these tips to help get started on a healthier YOU! Eat a variety... Continue Reading →
Heart Beet Cupcake 15 oz. low- sodium canned chickpeas ( rinsed and drained)3/4 cup low-sodium canned beets (rinsed and drained)3 Large eggs3 tbsp coconut Oil (melted)1/2 cup brown sugar3 tbsp unsweetened cocoa powder 3/4 tsp baking powder 1/8 tsp baking soda1/2 tsp salt Preheat oven to 350°F. Blend all wet ingredients except eggs in a... Continue Reading →
Valentine’s Day is near, so let’s make this day special by preparing a heart healthy dinner. Think about that special someone (family, friends, significant other, etc.) and their favorite meals to get an idea of what you want to make. Once you have decided on your meal of choice, create a list of main ingredients,... Continue Reading →
Healthy, budget friendly family meal that will keep you full and cozy! Enchilada Casserole Affordable, easy recipe to try at home with the family! 28 oz canned green enchilada sauce 2 cups cooked or canned beans, drained (pinto,black,kidney)3 cups cooked brown rice15 oz drained canned corn or 1 1/2 cups of frozen corn 12 corn... Continue Reading →
National Snack Food Month was originally created in 1989 by the National Potato Promotion Board and the National Snack Food Association because both organizations wanted to promote awareness and consumption of healthy snacking. Snack foods can be a great way to eat more nutrients throughout the day and help keep us full until we are... Continue Reading →
A great way to warm up AND get in a healthy dose of vegetables. Kale and White Bean Soup 1 cup chopped onion (1 medium onion)4 cloves garlic (minced or 1 teaspoon garlic powder)1 tablespoon butter2 cups low-sodium broth (any type)1 ½ cups cooked white beans or 1 can (15 ounces drained and rinsed)1 ¾... Continue Reading →
Soup is an easy and nutritious go-to meal that has many benefits in addition to making you feel warmer on a cold day. Here are five reasons that we think might convince you to make a soup for dinner tonight. Generally Rich in Vegetables- MyPlate recommends 1-3 cups per day, depending on your age, sex,... Continue Reading →
Follow the directions to choose ingredients from each block. Combine the ingredients. Bring to a boil, then reduce heat and simmer until the soup reaches 165°F and the flavors combine. Note: For thinner soup, add a little water. For thicker "stew" add less broth or cook longer.
Any time you get up and move, you’re improving your chances for better health. But did you know that being sedentary- sitting a lot- can have the opposite effect. If you find yourself sitting too much, here is a simple way to start small: Set a timer every hour. On your phone or even a... Continue Reading →
Oatmeal Cranberry Bites 1 cup Old Fashioned Oats1/3 cup Sunflower seeds1/3 cup Peanut Butter (Reduced fat)1/4 cup Honey1/3 cup Dried Cranberries (Unsweetened) Combine all ingredients until mixed completely.Using clean hands, roll the mixture into 18 balls about 1-inch in size.Place the balls on a cookie sheet and refrigerate for 30 minutes. Enjoy!
Oatmeal is one of the most versatile and inexpensive foods around. It is packed with nutrients to keep you full and help fight many health issues. This amazing whole grain meal is loaded with fiber and proteins that help keep you full longer. They are also full of vitamins and minerals that are beneficial for... Continue Reading →
Quick and easy dinners can be nutritious and fun. Add these spinach turkey meatballs into your dinner rotation! Turkey Spinach Meatballs Quick and healthy protein for families in a time crunch! 1 lb. ground turkey1 egg1 small onion (grated)2 cloves garlic (minced)1 C spinach (finely chopped)1/2 C parsley (finely chopped)1/2 tsp dried oregano1/2 tsp black... Continue Reading →
The start of a new year commonly marks the start of new goals or lifestyle changes for many individuals and families. In some cases, the new year marks a new diet or exercise plan. Unfortunately, many people get burned out quickly because these diets or exercise plans are too rigid and focus on taking away... Continue Reading →
Apple Cranberry Salad This salad is always a favorite. 1 head of lettuce (torn)2-3 medium apples (diced)1/2 cup walnuts (chopped)1 cup dried cranberriesDRESSING INGREDIENTS:1/2 cup green onions (sliced)6 tablespoons vegetable oil (olive, canola, avocado, etc.)4 tablespoons vinegar (cider, balsamic, or red wine vinegars)1/4 tsp salt1/4 tsp pepper1 tsp yellow, dijon, or brown mustards Wash lettuce,... Continue Reading →
When setting goals for the New Year, mental health is often overlooked. However, your mental and physical health are very closely linked. Without practicing habits for a healthy mind, it can be hard to practice healthy habits for a healthy body. Here are ten tips to help get you started. Focus on your nutrition. Try... Continue Reading →
These bars are a quick and tasty holiday treat. We tested a few substitutions and it turns out that we like the substitutions better than the original! Cranberry Chickpea Bars Dried cranberries give these bars a festive look and tangy flavor. 1 cup whole wheat flour½ teaspoon baking soda2 teaspoons baking powder2 cups cooked beans... Continue Reading →
A few easy ingredient changes can make meals less stressful and a lot healthier Canned Fruits & Veggies: Try low or no sodium and low or no sugar when choosing canned veggies & fruitsMayonnaise, Buttermilk, or Sour Cream: Try using plain yogurt instead of mayonnaise, buttermilk, or sour cream.White Flour: To get more whole grains,... Continue Reading →
We all know that staying active is one of the best things we can do for ourselves and our families. But, once the cold weather settles in, it becomes tempting to curl up on the sofa with a warm blanket, a cup of hot chocolate and our new favorite TV series. We may even realize... Continue Reading →
Holiday Fruit Parfait A festive recipe to add flavor and nutrition to your holidays. Variety of red & green fruit:1/4 cup Green grapes1/4 cup Strawberries1/4 cup Kiwi1/2 cup Low-fat vanilla yogurt Rinse fruit and pat gently with paper towels.Cut fruit into small pieces, 1/2 inch or less, so they are safe for children under 5... Continue Reading →
The holiday season is full of treats and festivities that impact your families eating choices. Holidays are a perfect time to teach your kids mindful eating habits. When attending holiday gatherings remind your child that eating too many sweets could upset their belly. Discussing ways to savor foods will enhance your child’s satisfaction with their... Continue Reading →
Turkey Cranberry Pinwheels A quick and easy recipe that the whole family will enjoy! 1 8 oz. package cream cheese6 8-inch flour tortillas6 slices turkey breast1 14 oz. can cranberry sauce3 cups fresh baby spinach leaves Wash spinach and strain in a colander. Chop roughly.Place the tortillas on a microwave safe plate and microwave uncovered... Continue Reading →
This time of year can be challenging with treats and special foods constantly around. Here are some tips that can help you manage these challenges during this holiday season: Start with vegetables to take the edge off your appetite.No food should be on the naughty list. Choose the dishes you really love that you can’t... Continue Reading →
Thanksgiving Quesadilla This is a delicious way to use your leftover turkey and includes whole grains from the whole wheat tortillas! 4 whole wheat tortillas2 cups turkey breast1/2 cup cranberry sauce2 cups shredded cheese1/4 cup fresh sage (chopped) Heat a large skillet over medium heat and then spray with cooking spray.Place the first tortilla in... Continue Reading →
Thanksgiving weekend is hands down, all about the leftovers. From Turkey Soup made with leftover turkey, to Senate Soup made with leftover ham, to a classic Turkey, Stuffing and Cranberry Sandwich, Thanksgiving leftover foods can be even more exciting than the Thanksgiving Day food itself. Following some simple guidelines for your leftovers will ensure safe... Continue Reading →
The apples and dried cranberries give this stuffing a nice tart flavor. Using a slow-cooker makes holiday cooking a little less crowded. Slow Cooker Apple Cranberry Stuffing 12 cups bread (whole-wheat, cut into 1-inch pieces (about 1 pound))1 tablespoon vegetable oil1 cup onion (washed and chopped (about 1 medium onion))4 cups celery (washed and chopped... Continue Reading →
Let's get ready to roast a turkey. Use our handy chart to find the right times to thaw and roast. Then get some pointers to enjoy a safe and tasty Thanksgiving turkey dinner . NEVER DEFROST AT ROOM TEMPERATURE- Keep the turkey in its original wrapper. Place it on a tray or in a pan... Continue Reading →
Easy Turkey Skillet Dinner This recipe is a wholesome Fall dinner dining option incorporating a lean protein, and a variety of vegetables. This cuisine would be best paired with a whole grain rice or pasta. A benefit of this dish is that different vegetables or protein sources can be substituted depending on flavor preferences. With... Continue Reading →
Spiced Warm Cider Homemade Holiday Favorite Crockpot or Stove top 1 cup Unsweetened apple juice1 cup Water1/2 cup Orange juice concentrate1 tsp Brown Sugar1/4 tsp Nutmeg1/4 tsp Ginger (ground)1/4 tsp Cloves (ground)1/4 tsp Cinnamon (ground) Wash hands with soap and waterCombine ingredients in a pot or slow cooker, cook until warm. In a slow... Continue Reading →
Everyone seems to have at least one holiday meal that will never be forgotten…for the wrong reason. The neck and giblet bag cooked in the bird, forgotten eggs in the pumpkin pies, or our furry four-legged family member being the first to sample the holiday feast. These are just a few of the mishaps that... Continue Reading →
Holidays may look a little different this year but that doesn’t mean we can’t enjoy some of our favorite holiday meals! To keep ourselves and loved ones safe this Thanksgiving it is important to keep food safety in mind. As you are buying food for your holiday feast, it is important to be aware of... Continue Reading →
